Stress In The Workplace: How Does It Affect You And How Can You Cope?
by Peter B. Polatin, M.D. -
June 22, 2011
STRESS IN THE WORKPLACE: HOW DOES IT AFFECT YOU AND HOW CAN YOU COPE? By Peter B. Polatin, M.D.
The workplace has become ever more demanding of our time and effort. With the increased efficiency and productivity brought to us by the computer and communication innovations of recent years, you would think that life would be easier. But we have been carried into an increasingly frantic work-day by the need to master ever more complicated technology; to be quicker, faster and more innovative; and to advance and make more money. There is less time for lunch, for leisure, for family. Even when we are away from the job, we can be reached or hooked into a weekend project by computer and the internet.
With work demands more and more intrusive in our lives, we may experience subtle but progressive symptoms of physical and psychological stress. What is stress? In a more simple life, it is the threat of bodily harm that induces us to a “fight or flight” response. If you are threatened or cornered, either you fight your way out of it, or run away as fast as you can. While being threatened, you start to breathe faster. Your heart races. Your skin becomes clammy or you begin to sweat. You have a feeling of dread or intense anxiety. And you are watching things very intensely, waiting for your moment to break away or strike out. But what if you aren’t really cornered in that way? You just have deadline after deadline to meet. Or you have a boss who is continually looking over your shoulder and expecting you to produce. You’re not really being physically threatened, but it feels the same way. And you may begin to have the same symptoms.
Stress is also associated with irritability. You are less patient with friends and family, and generally have a “short fuse,” so that people start avoiding you or treading very lightly when they are around you. There may also be emotional lability. That is, one minute you’re having a conversation, and the next you’re crying for no apparent reason, or raging about a seemingly innocuous event.
Stress can cause a disturbance in sleep, appetite, or libido. You might stay up all night worrying about the project that’s due in two weeks. Food no longer tastes good, or it tastes too good and you’re eating all the time and starting to gain weight. You lose you interest in sex and just don’t want to have anything to do with your “significant other,” or develop an inability to become aroused or to perform sexually. You may become distracted easily, and lose your train of thought or be unable to complete a project. Concentration may suffer. Memory for recent events become impaired.
With prolonged stress, people may develop a depression, with a feeling of sadness that last most of the day every day, or a loss of any enjoyment in daily activities. They may have thought of death or suicide, feelings of unworthiness or inadequacy, or the conviction that they deserve to be punished for what they consider to be their faults and misdeeds. They withdraw socially and may become functionally impaired so that they are unable to work.
Many physical illnesses, such as asthma, hypertension, peptic ulcer disease, irritable bowel syndrome, and urticaria (rashes) are precipitated by or worsened by stress. When you go to the doctor for a cure for bothersome physical symptoms, the last thing you want to hear is “try to relax,” but it is frequently your general physician who picks up the fact that you are under stress, because he understands that the relationship between the mind and the body. However, equally true these days is the fact that most physicians are also under stress because they need to see larger numbers of patients in a clinic or office, and don’t have time to fully explore with you what is going on in your life.
What can you do to deal with stress? First of all, you need to recognize the symptoms, as noted above. Then, you should try to identify the specific stressors. Is it the workplace, or some other part of your life? Is it the constant deadlines, or the hours? Is it your supervisor or your co-workers? Or is it the job itself? Are you happy doing what you’re doing? Some things you can change, other things you just have to live with. But it’s important to know exactly why you are experiencing stress.
Once you have identified the stressors, you need to try to decrease your reactivity. First of all, ask yourself why that particular thing is upsetting to you. Sometimes, just having an internal dialogue can defuse the problem. “I’m upset because I have to get this report out by the end of the day, and it’s a lot of work, and I don’t think I can do it. But I have to do it, so instead of worrying about it, I am going to do the best I can”. Other techniques may also be useful. Distraction is accomplished by blocking any thoughts about the stressful event, and instead focusing your mind on pleasurable things, such as a day at the beach or a good movie you saw recently. Self modulation to induce relaxation involves deep breathing and inducing a calmer state. Ventilation by talking to a close friend, a colleague, or a spouse can help to defuse the immediate situation, and allow time for problem solving. Re-structuring involves re-interpreting the stressful Situation so that it is less immediately threatening. “I have this deadline, but this is also an opportunity for me to demonstrate my competence, and I am going to take advantage of it”.
If coping strategies fail to fully control your stressors, you should consider seeking professional help. Many employers have “Employee Assistance Programs” (EAPs), with counselors available to help employees deal with stress. If you have an insurance plan, look for a list of therapists in the directory. It doesn’t have to be a psychiatrist, unless medication is required. A psychologist, licensed professional counselor (LPC), or social worker may be competent to help you get your stress under control. Biofeedback, relaxation training, cognitive-behavioral therapy, and psychotropic medication are all potentially useful, short-term techniques to resolve symptoms of stress.
One thing not to do is just live with it. If you are becoming incapacitated by symptoms of stress, you must take charge of your life and get it under control. If you remain passive, you won’t get better, and you might get worse.
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